Running warm up/down 9:03  0.74 mi (12:14 / mi) shoes: Brooks Trance 10 II
Warm up to MP trail
Running32:29  3.79 mi (8:34 / mi) shoes: Brooks Trance 10 II
2:30 sprint up MP trail and then active recovery back down, switch off with partner and continue to run to brick building and back as cooldown. A lot of time spent waiting probably. Total time listed was 5229. Subtracted 20 minutes for accuracy's sake
Cross Training6:00 
75 push ups and 75 crunches
Running warm up/down 11:10  1.09 mi (10:15 / mi) shoes: Brooks Trance 10 II
Orienteering52:55  3.0 mi (17:38 / mi) shoes: Icebugs
Course today, worked on staying in contact with map since no controls were posted. Enjoyed myself even though every point seemed to involve running up or a down a large amount of climb, through a swamp, or green slash (ALL the green slash)
Running1:01:43  6.0 mi (10:17 / mi) shoes: Montrail Masochist
Trail run on Long Path, I turned left instead and ran all the way to the Silver Mine Parking Lot, turned around reached the intersection again and went right until I ran into Jones heading back in and then finished up with him.
Distance is a very rough guess. Didn't have my garmin.